8 Yoga Poses and a Meditation to Connect You to the Water Element

Understanding the five elements—earth, fire, air, water, space—and their effects on your body can help you keep them balanced within yourself, leading to a healthier, happier life.

In previous articles in this series, I discussed how to better connect to the fire element and earth element through a series of yoga poses. Next up is the water element, or Jala.

The water element is associated with the second chakra, Svadhisthana or Sacral chakra, and is located in your pelvis region. This element and chakra are associated with emotions, passion, pleasure, creativity, fluidity, and sexuality. When the water element is balanced, you are able to connect easily to others, feel content and calm, let things go, be open to joy and pleasure, and express creativity. An unbalanced water element may lead you to feel emotionally unstable, dehydrated, low libido, tense, and stuck.

Water nourishes the body and connecting to it during your yoga practice will allow you to strengthen and relax your hips, release tension, and become more flexible and fluid. There are many ways to bring balance to the water element during your yoga practice, including the following:

Focus on deepening your stretches, as well as releasing tension and unprocessed emotions

Include flow (think “waves”) in your sequence

Include poses that target your pelvis (see below)

Learn breathing techniques, such as the Ujjayi breath—to mimic the waves of the ocean

Practice the poses and meditation below that directly support your connection to the water element

1. Sequence: Cobra Dance

Creating a continuous and deliberate flow of movement through the following poses is a great way to connect to the water element. It also increases the flexibility, mobility, and lengthening of the spine, and can help relieve menstrual cramps.

On an exhale, extend your arms in front of you and fold your torso so that it rests in the space between your legs. Gently rest your palms on the ground.

On an inhale, gaze between your fingertips and swim forward into Cobra Pose so that you are lying prone on the floor with your big toes still touching. Place your hands on the floor with your elbows bent and fingertips slightly behind your shoulders. As you press your elbows toward your torso, lift your head and upper chest.

On an exhale, begin to transition into Cat Pose by rounding your spine, tucking your chin, and releasing your head to the floor, eventually arriving back into Child’s Pose.

3. Low Lunge Pose

Low Lunge pose stretches your muscles, opens your hips, and releases built-up tension in the body, which is a great way to connect with the water element.

Stand with your feet hip-width apart and arms at your side.

Step the left foot forward and bend your left knee until your knee is directly over your ankle.

Lower your right knee to the ground and tuck your back toe under.

Helpful Modification: Use a blanket or towel below your back knee to take the pressure off the knee.

Inhale and circle your arms open and lift your fingertips to the sky. Exhale to relax your shoulders away from your ears, still reaching fingertips for the sky.

Take 5 to 10 deep breaths, and then return to standing and repeat with opposite leg.

4. Bound Angle Pose (Badhakonasana)

Also known as Butterfly Pose, the Bound Angle pose is a great way to open up your inner thighs, knees, and groin, and release tension in your lower back. If the water element is imbalanced, you may feel it in your hips, causing them to feel weak or tight. This pose will help to remedy that.

From a sitting position, bring the soles of your feet together toward your pelvis.

Firmly hold the outsides of your feet with both hands, and sit up tall.

Allow your knees to fall open to the sides.

With each exhale, gently press your knees and thighs toward the ground. You can use your elbows to support this opening.

For an added challenge, fold forward and extend your arms in front of you.

For a deeper sense of nourishment, try reclining backward in a restful position for Supta Baddha Konasana.

5. Frog Pose (Mandukasana)

Another great pose to connect you to the water element by focusing on your pelvis is the Frog Pose. This is a simple yet intense pose so make sure you test the flexibility in your knees before you dive in.

Start in Child’s Pose.

Open your knees as wide as you can.

With your arms reached out in front of you, sink down into your pelvis slowly, first dropping to your forearms. If you’re very flexible, you can slowly allow your chest to come closer to the floor.

Hold for 7 to 10 breaths.

For an added challenge, slide your pelvis forward and into the floor. If possible, press your feet together.

For sensitive knees, use props like a pillow or folded blanket under the knees.

6. Pigeon Pose (Eka Pada Rajakapotasan)

This is an intense hip opener pose that works well to release tension. In return, it may also release any stored up, unprocessed emotions that you’ve been holding on to. Stay with the pose and breathe deeply, letting go of any rigid thoughts or ideals keeping you stuck.

From Downward-Facing Dog, slide your left knee behind your left hand.

Extend your right leg straight behind you.

Square your hips toward the floor and flex your left foot.

Walk your hands out in front of you, resting your weight on your forearms or stacking one fist over the other and resting your forehead on your fists. Eventually you may be able to relax your head on the ground.

8. Happy Baby Pose (Ananda Balasana)

In addition to reducing lower back pain and opening the hips and sacrum, this pose also lifts mood, calms the mind, and relieves stress. Once you get into proper alignment, you can increase your connection to the water element by adding flow by swaying back and forth.

Start by lying on your back and lifting your knees to your belly and your feet to the air.

Grab the outsides of your feet with your hands. Your ankles should be directly over your knees.

Open your knees slightly wider than your torso.

Rock gently back and forth on your back for 5 to 10 deep breaths.

Visualization Meditation

Take a comfortable seat and close your eyes. Take a few deep, cleansing breaths to center before beginning the meditation.

Visualize yourself diving into a body of water—it could be the ocean, a lake, or a pool—whatever comes to you first. As you dive in, notice how the water feels on your face and on your skin.

Notice the temperature of the water and the sensations you feel as you dive deeper into the water. Watch yourself continue to dive deeper and deeper and deeper. Pay attention to how it feels to keep diving deeper into the water.

Then you start to ascend and come up to the surface for just enough time to get a deep breath of air, then you dive back in. Repeat this cycle several times in your mind—surfacing, breathing, and descending again.

After a few minutes or when you feel ready to get out of the water, start to surface again, this time finding your way to dry land.

Notice your transition of slowly getting out of the water: The cool air hitting your skin, the cool earth under your feet. As you walk, notice any sounds, smells, or tastes.